Wednesday 190109
The Australian CrossFit Championship Online Qualifier WOD 4
For Time/15min AMRAP: (15min cap**Note it was an 11min cap for qualifier**)
Part A: For time;
-50 HSPU
-50 Pull-Ups
-50 T2B
-50 WallBalls 20/14lbs 10ft Target Male & Female MRX 20/10lbs 9ft
Part B: In remaining time;
-Max Calorie Row or A-Bike
Post results to comments.
**LAST DAY to order your winter apparel is TOMORROW! Click HERE to submit your order.
Skills: did 3 weighted pull-ups w/ 20#; worked on bar muscle-ups. Wasn’t able to get one.
*
WOD modified: did 50 seated strict DB press w/ 40#; then did the rest as written.
Part A: finished wallballs @ 14:20
Part B: 11 calories on row
50 Strict HSPUs (31/18/1)
50 Pullups
17 GHDs w/30# Wallball
Modified beyond recognition:
Seated 40# DB Press
Started with banded strict PUs, finished no-band kipping
Bamboo v-ups
WBs as Rx’d
40 WBs completed at cap
10 Minutes:
Ring MU’s
1st unbroken max set=13
Total in 10 minutes=41
WOD
As Rx’d
Kipping HSPU’s (Ab mat b/w two recycled 25# plates): 10-10-10-5-5-5-5=50
Pull-ups: 10-10-10-10-5-5=50
T2B: 5-5-5-5-5-5-5-5-5-5=50
WB Shot: 30-10-10=50
Time: 11:57
Calories (Row)=44
10 Minutes: Ring MU’s (Brecks challenge)
unbroken max set=11
30 in 5:11
Total in 10 minutes=50
WOD Rx’d w/strict HSPUs
12:56
Calories (Row)=21
Arms were DEAD going into that….wallballs to that 10′ rocked my world at the end…plan to do this again in the next few weeks without 50 MU’s before to compare!
Easy 50 cal assault bike
Just saw 5:11 is PR for 30MUs!!
25 ghd sit-ups
WOD Rx
50 hspu
50 pull-ups
50 t2b
6 wall ball shots
5 mins of ring MU – 1 emotm
5 mins of hgd = about 30
-Wod modified with 5 sets of 10
= 13:43
Then
19 bike cals
Skills:
Weight Pu: 65lb
Then talked to Dave about our glory days
Wod rx
32 cals
Worked on ring MU
Overestimated my abilities. Broke WOD up in two sets. At 15 min cap I had 22 WBs left (10’)
Skill:
4 strict PLU’s (2 sets – 90 sec break)
30 sec. HSPU Hold (2 sets – 90 sec break)
8 GHDs (2 sets – 90 sec break)
Last minute – Max Push-Ups – 26
Wod (modified – Push Press (75#) & Bamboo V-ups)
5 rounds of 10
4rds + 4 PLU’s at 15min cap
WOD modified
5sets of 10: DB press from floor 35# 20# left, 20# WB 9’
Finished right at the time cap
WOD: (HSPU replaced with 25# seated DB Press)
25# Seated DB press = 50
Pull Ups = 50
T2B = 39
WB = 40
Reached 15 min cap
Wod RX
57 cal on the row
Should have broken the handstand push-ups and pull-ups up differently. Went for two huge sets out of the gate.
Thanks for the help on the muscle ups Breck!
Wod RX
Finished wallballs @11:23
57 Calories row
Wod with 1 ab mat for hspu and 9ft wall ball target
13:41 then 7 cals on assault bike
10 ring MU unbroken
Wod RX’D
10:33 1 cal before 11 min qualifier cap lol
64 total cals under 15 cap
Tried for a max set of Bar MU, hand slipped off the bar on #8, was feeling good up to that point. Then did 1 set of strict pull ups (17).
WOD rx – 28 wall balls
HSPU took a lot of time and completely fell a part of ttb.
MU – failed
WOD – 14:28 + 5 cal Row
Max distance HS walk
6 mats
WOD Rx’d straight through
10-10-10-5-5-5-5
12-8-10-10-10
10-7-4-5-5-5-4-5-5
32-18
11:02
62 cal row
Skill
Ring MU progressions. Attempted a few and get close but no go. I WILL get a ring MU this year. Gonna keep working it
WOD Rx
45 pull-ups at the cap
Finished the HSPUs at 11:54
Butterflied all my pull-ups; super stoked about that!!!!!!
Abs
AMRAP 20:
25 cal assault bike
50 doubles
3 rounds of “The Chief” (135#)
“The Chief”:
3 power cleans + 6 pushups + 9 air squats
4 rounds + 13 calories
Worked ring MU got 1
WOD: 5 Rds of 10
12:21
34 Cals on rower
Skills: 5 minutes of rowing and 5 minutes working on hand stand walk
Wod modified (hands are still tore up from Fran)
5 sets of 10 of:
– kipping HSPU on matt
– strict pull-ups
– GHD sit-ups
– Wall balls
Finished at 10:36 and did 43 calories on A-bike
10 bar MU
Seated 25# DB
14# WB 9ft
4 rds 10 sets completed at cap